Comparing Nutrients in 1 kilogram Cassava VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Cassava	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	55% 1600kcal	95% 2750kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	6.88% 2.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	411% 534g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Cassava	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	448% 5.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	242% 3.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	285% 45.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	220% 880μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.8% 2.7mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	235% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	356% 5340mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	16% 597g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) per 1 kg

Compare the macro and micronutrient content in 1 kg of Cassava versus 1 kg of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cassava vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 1 kilogram of Cassava has 1.7 times more Vitamin B6 and more Vitamin C than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 1 kg of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 6.2 times more Vitamin B1, 6.6 times more Vitamin B2, 5.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Raw Cassava.
• 1 kilogram of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Raw Cassava as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cassava vs Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame):

• 1 kilogram of Cassava has 2.7 times more Potassium than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• While 1 kg of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 1.6 times more Copper, 13.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 38.1 times more Sodium and 2.6 times more Zinc than Raw Cassava.
• Both Raw Cassava as well as Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) contains 1.7 times more Energy, 2.1 times more Omega 3, 20.6 times more Omega 6, 1.4 times more Carbohydrate, 1.3 times more Fiber and 7.7 times more Protein than Raw Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6